INTRODUCTION-Exercises to Get Faster
Whether you’re a runner, football player, or athlete in any sport, improving your speed can make a huge difference in your performance. With the right exercises to get faster, you can increase acceleration, agility, explosiveness, and overall athletic efficiency — all without spending hours in the gym.
In this guide, we’ll break down the 10 best exercises to get faster, explain why they work, and show you how to incorporate them into your weekly training routine for maximum results.
1. Sprint Intervals
Why it works: Sprinting at maximum effort strengthens fast-twitch muscle fibers and improves acceleration.
How to do it:
- Sprint 20–40 meters at full speed
- Rest 30–60 seconds
- Repeat 6–10 times
Sprint intervals are one of the most effective exercises to get faster, especially for sports requiring bursts of speed.
2. High Knees
Why it works: High knees enhance stride frequency, hip flexor strength, and coordination.
How to do it:
- Run in place lifting your knees high
- Pump your arms quickly
- Maintain a fast rhythm for 20–30 seconds
High knees are perfect as a warm-up or part of speed-focused circuits.
3. Lateral Shuffles
Why it works: Improves lateral movement and agility — essential for football, basketball, and tennis.
How to do it:
- Stay low in an athletic stance
- Shuffle sideways for 10–20 meters
- Keep feet apart and move fast
This speed exercise strengthens glutes, quads, and inner thighs, helping you change direction faster.
4. Explosive Jump Squats
Why it works: Develops leg power and explosiveness for quicker acceleration.
How to do it:
- Perform a deep squat
- Jump as high as possible
- Land softly and repeat 10–15 times
Strong legs are the foundation for all exercises to get faster.
5. Bounding
Why it works: Teaches stride length, leg drive, and coordination for sprinting.
How to do it:
- Take large, powerful steps
- Push off explosively with each leg
- Cover 20–30 meters per set
Bounding is excellent for sprinters and field athletes who want more explosive strides.
6. A-Skip Drills
Why it works: Enhances running technique, rhythm, and foot placement.
How to do it:
- Skip forward lifting one knee at a time
- Drive the foot quickly to the ground
- Maintain tall posture
A-skips are a classic drill to improve speed mechanics.
7. Reaction Drills
Why it works: Speed isn’t just physical — reaction time matters.
Examples:
- Partner clap starts
- Light/whistle sprints
- Ball-drop reactions
These exercises to get faster train your brain and body to react quicker during competition.
8. Hill Sprints
Why it works: Running uphill builds explosive strength in your legs and improves stride power.
How to do it:
- Find a moderate hill
- Sprint up at maximum effort
- Walk down slowly
- Repeat 6–8 times
Hill sprints are one of the most effective exercises to get faster for acceleration.
9. Resistance Band Sprints
Why it works: Adding resistance increases strength in your legs and hips, boosting speed.
How to do it:
- Loop a resistance band around your waist
- Sprint forward 15–20 meters
- Rest and repeat 5–8 times
These sprints simulate explosive movements needed in many sports.
10. Plyometric Drills
Why it works: Exercises like box jumps, lateral hops, and skater jumps improve explosive power and coordination.
How to do it:
- Perform 3–4 sets of 8–12 repetitions
- Focus on explosive movement and soft landing
Plyometric training is a key component of any exercises to get faster routine.
Tips for Maximum Speed Gains
- Warm up thoroughly before all speed workouts
- Focus on proper form before intensity
- Train speed 2–3 times per week
- Combine speed exercises with strength training
- Allow proper recovery for optimal results
- Stay consistent and track your progress
Conclusion
Improving speed takes more than just running fast. Incorporating these exercises to get faster into your training will help you accelerate, change direction quickly, and perform better in any sport.
At IronProgram, we offer personalized speed programs designed by certified Moroccan coaches. Whether you’re training for football, athletics, or general fitness, our programs help you reach your full potential safely — from home or on the field. Start your journey to faster performance today with IronProgram.
